June 18 - 24

Monday
Bench Press 3x10
Complete 3 sets of 10 working up to a challenging effort.

WOD
On the 3 Mins for 4 Sets
Run 400/300m
Max Back Squats @ same weight you bench on the day 2:30 rest till 3 mins


Tuesday
Deadlift x 4
1x10@Heavy reset
1x10@ 5%less from last set
1x10@ 5%less from last set
1x10@ 5%less from last set
Not TnG reset all reps
Rest 1 mins
then
Superset 30s hang+ 15s hold at the top
Max Pull ups

WOD
For Time
21-15-9 of:
Sumo DL HP 50/35k
Burpees over the bar


Wednesday
E2MOM x 5
1 to 6 x Strict HSPU + 3 to 10 Kipping HSPU

WOD
5 RFT
20 KBS 24/10
35 DU
20 abmat sit ups or TTB
35 DU


Thursday
Chest to bar Pull ups
4 x 12 reps zero kip allowed hollow body

WOD
10 Rounds
200/100 meters run
25 Feet Hand Stand Walk (Scale with wall facing shoulder taps hollow position)x30


Friday
Push Press
Push Jerk
Split Jerk
1+1+1x 5 Sets
Heavier than last week focus on vertical torso

WOD
Complete as many rounds as possible in 8-minutes of:
•12 Power Snatch
•9 Overhead Squats
•6 Burpee Over Bar
If you can not Snatch or Overhead Squat, modify with Power Cleans + Front Squats


Saturday
Back squats
5x40%
5x50%
5x60%
Tempo 33X1

WOD
For time in team of 2 ...
100 Clean & Jerk 60/40
3 Burpees at the start of every minute


Sunday
Special weightlifting class (fun mini comp)